Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

2 set

Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM)

Banded Face Pulls x 15

12 KB Sumo RDL + 12 KB Goblet Step Up (6/6)

Wall Supported Handstand x 20-30 Seconds

B) 3 Sets:

Back Squat x 6

Wt. Hanging Knee Raises x 10-20

*Goal is to continue to build from the 8 reps we perform 2 weeks ago.

C) 3 Sets:

400m Run

25 Sit Ups

100 ft. Plate Overhead Walking Lunge (Every 50 ft. perform 10 push Ups, set is complete after 2nd set of 10 push ups)

Rest 2 Minutes

*Goal is to be able to complete the walking lunges in 50 ft. sections. If unable to perform for those distances without stopping, scale distance or movement accordingly.

Competition

Metcon (Time)

2 set

Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM)

Banded Face Pulls x 15

12 KB Sumo RDL + 12 KB Goblet Step Up (6/6)

Wall Supported Handstand x 20-30 Seconds

B) 3 Sets:

Push Press x 5 (Build quickly to today’s 5 RM)

DB Pull Overs x 6-8

3 Sets:

Push Jerk x 5 (Build quickly to today’s 5RM)

1 Set:

Push Jerk x 5 @ 90% of today’s 5RM

C) 3 Sets:

Back Squat x 5 (Build quickly to today’s 5 RM)

1 Set:

Back Squat x 5 @90% of today’s 5 RM

D) 3 Rds:

400m Run

15 GHD Sit Ups

*100 ft. Plate Overhead Walking Lunge 45/25 (4×25 ft., between each 25 ft. section perform 10 Hand Release Push Ups)

15 GHD Sit Ups

Rest 2 Minutes

E) 2 Sets:

Shoulders and Heels Elevated Hip Thrusts x 8-12 (https://www.youtube.com/watch?v=MKoZWtvJWdE)

Reverse Chinese Plank Hold x 20-30 Seconds (https://www.youtube.com/watch?v=nDYT0zUlC2w)